Pain in the Squats.

Squatting the gym life on an empty pocket.


Step one

A walk through fitness.

You’re into getting fit now, but did you ever think about how fitness got to where it is now?

Over the past several hundred years, government program, people, and groups have dedicated their lives to better the lives of others through exercise and healthy eating.

Exercise start way back before 10,000 b.c., and each year it increased and grew into what it is now for it only to grow even more in the later years to come.

Take a walk through fitness history dating back to the 1920s and all the way up to 2016.


A Walk Through Fitness


More history here and on New York Times website.


Talking trainers.

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With over 28 years under her belt as an athletic trainer, Kristin Baker sat down and talked about her time as a trainer and tips she recommends athletes and anyone who works out or plans to workout should follow.

After completing high school, Baker continued her schooling at Baldwin-Wallace College majoring in health and physical education. Located in Ohio, Baker studied a board curriculum of education, anatomy and physiology, exercise, nutrition, and first aid. She learned skills that led her to graduate in 1991 with a Bachelor’s degree in health and physical education and training.

After graduating from Baldwin-Wallace, Baker did some graduate work to further her career as an athletic trainer. She got hands on experience that prepared her to start a career at Med Central Health Systems.

She worked as a clinical trainer for over 15 years to where she then transfer to high school training at Mansfield Senior High School. Foe eight years, Baker aided students in football, softball, and other sports to maintain a healthy athletic career and nutritional diet.

The next eight years of her life all the way up till now, Kristin Baker has been one of the athletic trainers at Point Park University in association with UPMC in Pittsburgh, Pennsylvania.

Her main goals working with students and athletes are educating the athlete, injury prevention, diagnosis of possible injuries, and rehab and conditioning.

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She travels with teams to home games and matches, attends practices, and she even travels to spring training with the baseball and softball teams. Baker is there to support and help the athlete’s before, during, and after practices and games to make sure all players have the care they need for soreness, and injuries.

Baker also helps the dance majors at Point Park and is there for any student looking to get knowledge of workouts and exercises or if they have and concerns with an injury that happened during their time at the school.

She gave some helpful tips that she recommends everyone who is working out or an athlete to follow to prevent injuries and health concerns. The number one thing she recommends is nutrition and knowing your portions sizes. She said giving your body a variety of meals and foods and eating at a moderation if the body more energy and allows it to restore lost energy from workouts.

Baker also recommends that students and everyone to eat breakfast even if it is just something small like a banana. Baker stated “It’s like if you don’t put gas in your car, then the car won’t run. It’s the same thing with your body if you don’t put fuel in, you won’t be getting the energy needed to get the most out of your workout or even day.

Another main tip that she recommends is to get at least eight hours of sleep a night. it is hard to get sleep as a college student or even on a busy schedule, so it’s okay if you go one or two days without eight hours, but it is good to balance it out making sure you get enough sleep on other days if not more.


She also mention other tips of stretch before and after workouts, get in a balance of cardio and strength, and finding a friend or family member to go to the gym or on a walk because it makes the workout more enjoyable.

Baker continues her career as athletic trainer at Point Park traveling with the teams, aiding in injury prevention, and giving her students knowledge to better living.



You can find more information of her work  here with Point Park University.

Want more on fitness and training, check out UPMC’s website.

Information was given by Kristin Baker in an interview earlier this week.

Getting Fit: The Dos and Don’ts.


You have been working out for several weeks now, but you are not seeing the results you want. Why’s that? In Fitness Magazine, they ran an article about the dos and don’ts of getting fit. Even if you are just starting out or have been working out your entire life, there are things you are probably doing wrong that are not allowing you to get the results you want.

Fitness Magazine says no matter what, workout everyday even if it’s just a small amount of time, everything helps. Neporent recommends in Fitness Magazine “aiming for 30 minutes of cardio every day and strength training twice a week for two to three months, or until you feel that exercise has become an ingrained part of your daily routine.” Taking the steps instead of the elevator, taking your dog for a walk, or going for a jog or bike ride can be fun and rewarding without the struggle of feeling “obligated” to workout. Finding ways to make exercise fun will help you get what you need done and not a struggle.

Throughout the article, they give you tips on things to do and things that you may do while working out that you don’t notice you do that can effect your workout badly. All of the tips are recommended to benefit your weight loss journey to getting fit.

One thing that the article does is categorize the tips based on what level you may be at in your work out routine. Those categories are beginners, regular exercisers, and fitness fanatics. All of the tips are designed to improve the way you work out no matter how long you have been doing it. One tip for beginners is to stay loose because people tend to tense up because the desire to lose weight or lack of determination is making them feel forced into exercising. Fitness Magazine’s Tina Vindum, founder of Outdoor Action Fitness in, says “Relax the muscles you’re not working, and focus on the ones you are. You’ll have more energy and get better results.”

Being a fitness regular or fitness fanatic doesn’t mean you can get better. Fitness Magazine recommends tips to improving your exercise routines that will give you maximum results. One tip for regulars is to breathe better because it allows you to work more giving you more reps and a better workout. Despite the fact that you may have this exercise thing figured, there are a lot of things that experts can do to advance their techniques. One tips is to work out with someone slower than you because it allows to your body to regenerate and allows you to have fun.


All of these tips I found helpful, and I also noticed that I tend to do the same workouts rather than changing it up. With every “do this tip,” the article retorts with a “don’t do this.” For instances, fitness fanatics should do what they hate, but don’t be a slave to the numbers according to Fitness Magazine. Tracking is good to know where you are, but it can also take the fun out exercising.

This article is very informative and gives great tips on improving your exercise routines. Working out can be challenging with trying to figure out what works for you, but knowing the ins and outs of what id good and what is bad is the first step in getting into shape.

Fitness comes in different forms, but they main thing you need to know is that no matter what stage you are at just keep moving. It takes time for you to get where you want to be, so don’t give up because this is the only the beginning. Even if you have been working out for some time, there is always room for improvements, and you should always what to get better by pushing yourself to do more.

Read more here

First starting out.

Working out can be hard and trying to find the perfect plan to fit your needs and your time is even harder, but the first step in getting fit is taking that stride of saying “I’m going to do this.” yoga-1147344_1920

So how can you make it work? Well, it all comes down to who you are as a person. Some people like high intensity, heavy weight training, and others like moderate cardio. This can be the tricky part because I have found that when you are not interested in your workout, you don’t put the effort into making it work. That is key. Finding what makes you happy and something that you will enjoy will make the workout less “work” and more fun.


So here is some tips that I have found useful.

Find a workout buddy or group to join. Ask your mom or friend to join you for a walk, take your dog, or create a club and/or neighbor exercise group because having someone can really motivate you to do it rather than just saying you’ll do it tomorrow.

Make it fun. Giving yourself rewards for when you reach a certain goal can really take the stress out of it. Make your workout plan an entertainment game rather than the basic, boring routines.

Never give up. No matter what happens never give up on working out. results won’t come as soon as you do them. Believe me I have been there! I’m the kind of person who does 5 sit ups and questions why I don’t have abs yet. It takes time, but the results will be worth it.


It’s not just about the workout, it’s about the eating too. Like most people will tell you “It’s not about just going to the gym, it’s about what happens in the kitchen.” So having a good diet plays a major part in getting fit, but it doesn’t mean you have to give up the sweets and the snacks.  It means picking and choosing what to eat based on what you did that day. Say you ran three miles and did 100 squats today, then you can eat a little more, but say you only did 30 squats and walked a few blocks. Maybe the hold off on that ice cream.


Balancing everything out to fit what works for you is the second step in getting fit. So try everything out. See what works for you, and if it doesn’t move on to the next thing. Eventually you will find it and that’s when it all starts coming together.


So take that first step and say “I’m going to do this,” and get started on your plan to a be you because there is no turning back, not this time!

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